Captain Wheels Training Log 1

Training Training Logs
241

Yesterday I had a shitty workout I had planned on squatting and deadlifting but both still hurt so I’m gonna see a chiropractor tomorrow

bench
75x20
105x8
145x8
170x6
195x8 felt light, I think it was because i focused on speed
215x3 rushed it, should have had much more reps

High incline shoulder press
135x5
160 3x5

Paused Close grip
95x8
125x8
145x6
165x8

Incline
85x8
115x8
135x6
155x8

Weighted dip
Me x15
25x10
45x5
70x2 cool
Me x15

Db shoulder press
60x6
55x9
55x7

Side raise strict
40 3x15

Tricep str8 bar pushdown
140 3x15

Overhead ez bar extension
65x5
55 2x10

Hammer curl
50 3x8

Reverse cable curl
80 2x20

And then some quick bicep light pump stuff

242

havent been able to workout for a while because ive been sick and my mom wouldnt let me go

bench
135x10
185x5
205x3
225x3 i could tell ive been sick because my muscles were really sore, i should be able to add a lot of reps to this soon
225x1
225x1

tried squatting, hammy feeling a lot better since chiropractor, but no weight was used thats worth logging

high incline shoulder press
45x5
135x5
160 3x5

close grip bench
145x6
165x6
185x5

incline bench
135x6
155x6
175x2

dip had trouble stabilizing myself for some reason
me x12
25x7
45x3
70x0

db side raise strict
35x10
40x10
45x12

barbell skullcrusher
45x10
65x10
85x5
95x2

db overhead extension
65x8
70x8
75x8

decent workout for being sick for a while

243

squat - high bar, it feels more comfortable right now so ill probably stick with it
45x3
135x3
185x3
200 3x12 felt good, legs are hella sore since i havent squatted in forever and i did high reps with low rest periods

pull ups resting 60-90 seconds in between sets

wide grip pull up
bodyweight x 10, 6, 4, 5, 4, 4, 5

a bit closer than normal grip pull up
8, 5, 6, 6

hammer grip pull up
5x5

chin ups
5x4
3
2

a whole lot of pull ups, if i keep doing this workout and add reps, my lats will be wide as fuck

traps

45 lb plate shrug
first 5 reps 3 count hold at top, 3 count negative
4x15

ez bar upright row
65x10 dropset to 45x10
4 sets

double overhand shrug
225x10
245x10
255 2x8

then i hit some forearms

244

bench somewhat sore today
135x10
185x5
205x3
225x1
225x3 fuckfuckfuck I gotta really eat a lot over the next couple days to be sure to reach my goals of a 275 bench by april… i need to add 3 reps to get to 225x6

high incline shoulder press
135x5
170x4
170x3

biceps

barbell curl, loose form on the heavy sets
45x8
75x8
95x8
115x8
dropset
135x3
115x6
95x12
75x15
65x10
55x10
45x15

then i did both arm and single arm dropsets on the preacher curl machine

brachialis superset
rope cable curl / hammer curl 1 arm at a time / hammer curl both arms at once
95x20 / 55x10 / 30x15
3 sets

and then some lightweight db curling and a set of barbell 21s

triceps - wasnt able to get in as much work as i planned

dip
me x5
25x5
45x5
70x3

rope pushdown pulling rope out to the sides
95x20
110x20
125x8/12 reps not pulling out to the sides

barbell skullcrusher
45x8
55x8
60x8
65x8

db single arm overhead extension
20x8
25x8
30x8

my arms, by the time i got home (around 10 minutes after my workout), my arms were 17.5 inches, and that is as my bicep pump had pretty much already faded, and triceps were in the process of fading. that sort of made up for the begining of the workout where my bench didnt progress. i read that evan centopani had 20 inche arms in high school, so by the end of senior year (giving me way over a year, i want to have 20 inch arms because I am crazy!

in order to bench better not only am i going to eat more, but also take my pre workout earlier before my workout to give it more time to kick in
i want to take it 25 minutes before I even start my first warm up set

245

couldnt bench over 225x3 today, the first three reps seemed so easy but then i couldnt hit the fourth because im a fuckup

stupid workout

246

didnt drink enough water so was really dizzy by the end of this workout

squat
45x10
95x3
135x3
185x3
220 3x15 getting hard

beltless deadlift
135x1
225x1
275x1
315 2x3

wide grip pull ups with straps
me x8
10x6
25x4 rest pause x1, rp, x1, x1, x1

yates rows very low rest between sets and by the final sets practically no rest
135x10 overhand
135x10 underhand
135x9 over
135x9 under
135x8 o
135x8 u
until i got to only 1 rep

then some light traps and forearms because my vision was starting to blur and i was dizzy

247

slammed my elbow against the wall so my bench was weak today so i hit legs and back

deadlift straps and belt
135x1
225x1
315x1
275x20

didnt want to squat because i didnt want to overdo my hurt hammy which had been feeling good lately

barbell row no cheating but used straps and belt
135x10
185x15

romanian deadlift
185x30

barbell shrug no cheating
185x10
275x20
ill probably just try to match my deadlift weight and reps each workout

t bar row
2 plates x10
3x28

wide grip lat pulldown
165x22

and then i did 1 lap farmers walk with 55 lb dumbbells

this is my first workout, im going to peak on pretty much all these exercises to get my deadlift up

248

chest/shoulder/tricep

bench
45x20
135x10
185x5
225x2
210x3
fucking shit my bench got weaker. i am going to start doing 12 sets of 3 adding 5 lb a workout, starting with 205. i am going to get 265 12x3 by may 1st

incline bench
95x5
115x5
135x5
155x5
175x5 spotter tried to grab the last rep but i could have got it by myself

dip
bw x5
25x5
45x3
my bench went down and my dips went down, thats a sign

decline bench
115x5
135x5
155x5
175x5
195x5

db flat bench
65x8
75x5
85x3

db incline bench
55x8
65x5
75x3

rear delt fly leaning over on incline bench
20 4x25

seated smith shoulder press
135x10
155x8
145x7

side raise not much cheating
35x10
45x10
55x10

hammer grip front raise
50x10
60x10
70x8

then some dropsets with machine side raises and incline front raises

tricep rope pushdown putting rope to side at bottom
95x20
110x20
125x12/8 straight down

barbell overhead extension
65x20 using legs
65 2x9
75x7
85x5
95x3

barbell skullcrusher
45x10
65x10

and then some light cable tricep work because i was in a rush

249

deadlift
135x1
225x1
315x1
315x12 by friday i want to get 315x20

low bar squat using belt on 315 set and beyond
135x5
225x4
275x3
315x2
335x1
355x0 should have got it but was gunshy so didnt
275x10

back work cycling between each exercise

wide grip pull up
me x10
me x7
me x6
assisted pull up x12

t bar row
3x12
3.5x12
4x12
2x12

wide grip lat pulldown
150x12
165x12
180x12
105x12

cable row
135x12
150x12
165x12
105x12

machine lat pulldown
130x12
150x12
170x12
110x12

machine row
150x12
170x12
190x12
110x12

biceps same circuit thing

cable curl
95x12
110x12

alternating db curl
30x12
35x8

hammer curl both arms at once
35x12
40x12

ez bar curl
65x12
75x8

machine preacher curl
70x12

reverse ez bar curl
65x12
75x8

concentration curl
20x12

250

bench
45x20
135x10
205 12x3

incline bench
140x8
160x6
180x2

military press
65x20
65x15
65x12
65x10-11
65x10

skullcrusher
45 3x20

db lateral raise
15 3x20

db overhead extension
10 3x20

rear delt fly
20 3x20

some calves and forearms

251

i am going to start running my buddies squatting program. he was squatting 425 easily atg at 16… today i was supposed to max out

squat
45x10
95x10
135x10
185x1
205x1
225x1
245x1 belt on
265x1
285x1
305x1
315x1 wasnt too hard but i wanted to stop here

175x5
195x5
215x5
235x5
255x5

leg press in plates per side
2x5
4 4x10

stiff leg deadlift
135x5
185 4x10

leg extension
3x12

leg curl
3x12

barbell shrug
205 3x20

behind the back shrug
205 3x10

db shrug
80x12
85x12
90x12

some biceps (i need to find a bicep routine and stick to it)

wrist curl superset
95x20
105x15
115x10
125x5

252

yesterday i had a shitty workout because i had to walk home for an hour so i was tired before i got to the gym

today

squat
45x10
95x10
135x10
215x5
235x5
255x5
275x5
295x3

biceps - next time ill do back first because my back was tired after this bi workout

barbell curl
45x10
65x10
85x10
105x10
125x5

hammer curl
45x12
50x12
55x12
60x12

narrow grip ez bar curl
65x12
70x12
75x12
80x10

db incline curl
20x12
25x12
30x9
35x4

cable curl
95x12
110x12
125x12
125x4

rope cable curl
95x12
110x12
125x12
125x4

concentration curl
10x12
15x12
20x12
25x12

back - didnt do pull ups because biceps were too tired, mistake

t bar row
2x12
3x12
3.5x12
couldnt even pick up 4 plates because hammy was hurting, but its getting better in general

wide grip lat pulldown
150x12
165x12
180x12
190x8

cable row
150x12
165x12
180x12
190x8

machine pulldown
170 4x12

machine row
190 4x12

forearms

reverse barbell curl
45x10
55x10
65x10
75x10
85x8

pinwheel curl
5 reps alternating, 5 reps each side at once, 5 reps alternating
30
40
50

wrist curl superset
55x50
60x40
65x30
had to rest a bit on some of the reps

253

bench
115x10
135x10
155x10
175x10
195x6 ill get this for 10 reps by wednesday

db bench
70x12
75x10
80x7
85x4
90x2

db incline bench
60x12
65x10
70x8
75x5
80x3
90x1

dip
me x10
25x5
35x4
45x3

db flat fly
40x12
45x12
50x8
55x6

db incline fly
35x12
40x12
45x12
50x10

svend press - first time doing this, really felt the squeeze
2 sets with 5 lb plates
2 sets with 10 lb plates

cable fly
40x12
50x12
65x12
80x6

rope pushdown
110x12
125x12
140x12
155x8

skullcrusher
45x12
55x12
65x10
75x6

overhead rope extension
65x12
80x12
95x12
110x6

overhead db extension
15x12
20x12
25x5
30x4

overhead ez bar extension
50x12
55x12
60x8
65x3

dip machine
70x12
90x12
110x12
130x8

single arm rope extension
30x12
40x12
50x8
65x5

then some shoulder raises with 30 lb dumbbells

254

today is easter so i worked out at jewish community center because ymca was closed

squat
45x10
95x10
135x10
235x5
255x5
275x5
295x5
315x1 ill go for more reps next time, this set i was just too tired

trap bar deadlifts - never done these before i didnt know here to put my feet
135x5
225x1
315x1
365x1
405x0

then i did leg press but the machine was like a leg press and hack squat combined
i got up to 15 plates total for 3 reps then i did a dropset to where i couldnt walk

i did some light back stuff trying to do some bodybuilding stuff
but they had heavy dumbbells so dumbbell rows
75x10
100x10
115x10

then biceps

dumbbell curl
30x6
50x8

hammer curl
65x6
75x7

ez bar preacher curl
50x8
70x10

reverse curl
45x12
75x12

concentration curl
20x12
30x8

behind the back wrist curl
95x20
115x20 squeezing at top

then a dropset with ez bar curls

i know what i am going to do for biceps for at least 5 weeks or so
ill do 1 working set for each of the following, adding 10 lb when i hit 12 reps (20 reps for behind the back wrist curl)
-barbell curl
-dumbbell curl
-hammer curl
-ez bar preacher curl
-reverse curl
-concentration curl
-behind the back wrist curl
then some pump/volume stuff

i want over 17 inch arms (they are close to 17s now) and 13.75 forearms (arm straight out, not flexing)… by may 10th

255

i had two workouts a couple days ago but i forgot them so i cant log them… but i was looking at colleges and worked out at the washington state university gym. there was a guy there i saw pull 585 behind his back… i talked to him and he says he deadlifts mid 600s and he only weighs 165 lb… what a beast

yesterday:

bench
45x20
135x10
155x10
175x10
195x8
215x3 didnt go to failure on this set or the one before, because it normally tires me out for the rest of my workout when i do
i want 195x10 and 215x5 next workout

incline bench
145x8
160x6
175x4
190x2
205x0 dont know why i tried to max especially after a lot of sets
ill add 5 lb to every set next time but i wont be an idiot who maxes again

dip
me x10
25x6
45x4

db shoulder press
30x10
40x10
50x10
60x10
70x5 ill get 8 reps next time

triceps

rope pushdown
110x20
125x20

skullcrusher
55x6
75x6
85x5

db single arm overhead extension
25 3x6

db oh extension
60x6
60x8
60x10

bench dips
me x10
dropset
45x10
25x6
me x6

then some close grip push ups until i got to the point where it was hard to extend my elbow

256

squat - hammy feeling much better
45x10
95x10
135x10
235x5
255x5
275x5
295x5
315x1 should have had a lot more reps, but i pulled a muscle in my mid back… ill be okay by next workout but in order to not waste any workouts heres what i am going to do for back and legs day:
hit back
then preexhaust my squatting muscles
lunges 3x12
leg extensions 3x12
single leg curls 3x12
machine leg press 3x12
then ill squat:
first workout will be 245 for at least 12 reps
when i work my way to 305 for at least 5 then ill start squatting at the beginning going back to the 5x5 program my friend gave me
this quick program will only take about a week and ill be stronger than ever while not aggravating my tiny injury

in the meantime, ill be icing, using heat pad, rolling with lacrosse ball, and doing mobility work

257

yesterday my back was feeling much better, tried lowbar squatting and i realized theres a reason im always low bar squatting because it fits my body well

so i squatted 275x12 and narrow stance squatted 165x20 (to help my deadlift)

my bench was weaker because i squatted first, but im not gonna use the barbell, i want 100x10 on dumbbells by the end of the month and then ill go back to barbell

258

good workout

db bench
50x10
70x5
80x3
90x7

db incline bench - slightly higher incline than i normally use
70x3
85x2

db shoulder press
50x10
70x7

squat
45x10
135x5
225x3
285x1
285x12 getting stronger, and getting closer to where i was at before

narrow stance box squat
185x20

wide grip pull up
me x8
mex5
mex4
mex4

t bar cable row
165x12
180x12
195x12
210x12

wide grip lat pulldown
165x12
180x12
195x12
210x10

machine row
210 4x12

machine lat pulldown
190 4x12

shrug
225x20
275x20
315x20
365x15

dumbbell shrug
100x20
i want to get 100x100 in the near future

decline sit up
me x15

barbell curl
45x5
95x5
115x5-6

dumbbell curl
40x5
50x8

hammer curl
70x5

ez bar preacher curl
75x5

cable curl dropset
155x8
125x8
95x8
65x8

259

another good workout

db bench
90x7 didnt progress, but i was almost falling off the bench so i had to readjust so that took a lot out of me
95x3 touching my chest each rep
100x1 first time benching the 100s
i feel like the 100s are at least equal to 225 on barbell bench, so if i get the 100s for 10 reps touching my chest each rep, ill be able to hit 225 for at least 10

db shoulder press
25x10
50x5
60x3
70x10
i had trouble getting the 80s up, wasnt focused, ill do them for at least 5 next time

db incline bench, back to incline i was doing before because i asked some guy and he said that it was better… but i was touching my chest all reps
db incline bench/ db incline fly superset
75x6 / 25x10
80x5 / 35x10
85x3 / 45x10

upright row
45x10
95x10
115x10
135x5

db side raise… cheating a bit more than usual
30x8
40x8
50x8
55x8
60x8
dropset
65x6
50x12
35x18

incline db front raise dropset
35x10
25x15
15x20
5x30 holding the final rep for as long as possible

delts were looking pretty round after these two dropsets

triceps

rope pushdown
110x20
125x20
140x14 / 6 without going to the sides

barbell skullcrusher
45x6
65x6
75x6
85x6
95x2

db single arm overhead extension
25 2x10
30x5

tricep straight bar pushdown / decline close grip bench superset
140x12 / 115x12
155x12 / 125x8
170x8 / 135x5
185x6 / 145x4

single arm rope pushdown dropset
50x12
40x12
30x12
20x12
10x12

triceps seem to be making good progress

260

squat
45x10
135x5
225x3
295x1
295x12 was easier than last time, think my cardios getting better

narrow stance box squat - im doing these beltless
135x5
205x18

romanian deadlift
205x25

decline sit ups
me 3x20

deadlift hyperextension
95x20 hard on hammies too

back - 20 sets of back with very little rest and heavy weight, really saps energy and grip strength so i hate it and love it at the same time

wide grip pull up
me x9
me x6
me x5
me x5

t bar cable row
180x12
195x12
210x12
225x8

wide grip lat pulldown
180x12
195x12
210x12
225x7

machine lat pulldown
210 4x8

machine row
230 4x10

rear delt fly on incline bench
20x12
25x12
30x12
35x12

biceps

barbell curl
45x10
85x5
115x7

db curl
35x6
50x9

hammer curl
50x5
75x8

ez bar preacher curl
65x3
75x12

reverse barbell curl
45x8
85x12

concentration curl
20x8
30x10

behind the back barbell wrist curl
85x20
135x8

then some db preacher curls

cable curl dropset
170x5
140x10
110x15 had to rest between 8th and 9th rep
80x20

my squat is gonna get real big real soon